Easy Vegan Shepherd's Pie
Easier than the meat version, the protein, fibre, and healthy fat combination of lentils, cauliflower, and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.
Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature
Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves
Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C).
For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside.
For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture.
Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot.
Serves 4.
Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium
source: "Vegan Comfort Foods", alive #387, January 2015
Easy Vegan Shepherd's Pie
Directions
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Rutabaga Chard Cakes with Smokey Cashew Cream
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Lentil and Shiitake Mushroom Potato Bake
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!